Feature Articles: Food, Fitness and Eating Well
What to do with Soy
Jessica Kovarik, RD, LD, Extension Associate, University of Missouri Extension
Soy contains high-quality protein, heart-healthy fiber, and is low in fat and cholesterol. In fact, these are a few of the reasons why the Food and Drug Administration approved the healthy claim “diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease.”
In addition to soy’s heart-health benefits, adding a soyfood
to your diet can also supplement or replace traditional
protein foods, such as meat, in your diet. Soy protein is
considered a complete protein, just like animal protein.
Unlike animal protein, it contains less calories and fat,
plus it contains fiber.
Another reason some people turn to soy is because allergies
prevent them from enjoying certain foods. For example, there
are an increasing number of soy products available to
replace dairy in your diet. Foods such as soy cheese, ice
cream and milk are becoming more mainstream in grocery
stores.
Whatever your reason to include more soy in your diet, there
are many ways to enjoy soyfoods. Soynuts, soy burgers, soy
yogurt and other similar products are becoming popular, but
there are some lesser-known products such as soycrisps,
soybeans, tofu, tempeh and miso available on grocery
shelves.
Substituting a soy product in place of a more traditional
item or ingredient is an easy way to consume more soy
protein. For instance, having soy burgers on hand are great
for last-minute meals. To lower fat and cholesterol in a
dish, add soy-based veggie crumbles to a dish instead of
some or all of the ground meat in a favorite recipe. A great
snack that’s easy to pack is a handful of soynuts.
Stores are also beginning to carry soy-based dairy products
such as soy yogurt, soy cream cheese, soy ice cream and soy
milk. These products not only have the benefits of soy, but
are good for those who are lactose intolerant. Soy does not
contain calcium, so look for calcium-fortified products to
get benefits of both dairy and soy products.
Still want more ideas? Check out the ideas below to learn
how to use new soyfoods.
Soybeans
How often do you eat soybeans? Like a lot of beans, soybeans
are available dried or canned. Dried soybeans may take a
little preparation, but both dried and canned soybeans can
be a great addition to your dinner table.
When preparing dried soybeans, first remove any debris or
damaged beans. Next, soak the dried soybeans in a saucepan
with two to three cups of water per cup of beans. Boil the
beans for two minutes. Once boiled, remove the beans from
the stove and cover. Let the beans cool for two hours. Drain
the beans before cooking.
Soybeans can be cooked by adding two to three cups of water
per cup of beans so that the liquid is about one to two
inches above the beans. Once again boil the beans. Next,
reduce to a simmer and partially cover the pot. Simmer the
beans for one to one-and-a-half hours so that the beans
become tender. Salty or acidic seasonings should be added
after the soybeans are cooked to keep the beans from
becoming tough.
Soycrisps
The next time you want something salty and crunchy, try
soycrisps. Soycrisps can be a healthier choice than potato
chips and contain soy protein. They are similar in
appearance to ricecakes and come in a variety of flavors.
Try finding them in the snack aisle at your grocery store.
Soyflour
When making your favorite recipe, try substituting some of
the regular flour with soy flour. This is a quick way to
increase the amount of protein in your diet and increases
the nutritional value of your homemade products.
Tofu
Tofu, which is soybean milk curd, packs all the nutritional
value of soy in a form that is very versatile. Although tofu
might look plain, it takes on the flavor of whatever it is
cooked with or added to, making it a great addition to many
dishes. Adding tofu to flavorful recipes increases the
nutritional value and can give an old recipe a new twist.
Tofu comes in different forms or consistencies: soft,
silken, firm and extra firm.
Soft tofu is great for blending into recipes or using in
soups. Try adding soft tofu to smoothies and sauces. Silken
tofu has a creamy texture and is best in pureed recipes. Try
substituting silken tofu for mayonnaise or yogurt in a
recipe. Soft tufu can be scrambled together with your
favorite vegetables like an omelet. Try adding turmeric, a
spice, to make the dish look more yellow, like eggs. Or wrap
the tofu and vegetables in a tortilla and add black beans
and salsa for a new twist on burritos.
Firm and extra firm tofu are higher in protein and best used
when cut into cubes and grilled. For instance, you can use
tofu instead of or in addition to grilled chicken when
stir-frying vegetables in your favorite seasonings. Or you
can grill cubed tofu and add it with your other salad
toppings.
Tempeh
A fermented soy product with a nutty taste, tempeh is high
in protein and absorbs the flavors of the foods it is
prepared with. You can find tempeh in the freezer or
refrigerated section of your grocery store. When selecting
tempeh, avoid blocks that contain pink, yellow or blue
discoloration, as this is a sign of over fermentation. Do
note, however, that tempeh may contain black or gray spots.
After purchasing tempeh, it may be refrigerated for up to
ten days or wrapped and stored in the back of the freezer
for several months.
Edamame
Soybeans still in the pod are called edamame and can be
found in the freezer section of your grocery store or with
other fresh produce. Edamame can be cooked and served in the
pod as a side dish or snack. Some edamame comes slightly
salted and can be cooked in the microwave. Other packages
may need to be boiled for approximately 10 minutes (you can
use slightly salted water if you prefer).
Miso
When making soup, try using hatcho miso, which is a salty
fermented soybean paste with a buttery texture. You can find
miso in a variety of colors, from white to brown. The
lighter the miso paste, the less salty and more mellow the
flavor. Lighter misos are typically used for soup, dressings
and light sauces. Darker miso tends to taste saltier and
have a more intense flavor and is better suited for heavy
foods. Whatever the type of miso, it can be stored in the
refrigerator for up to a year in a tightly sealed container.
In addition to soups, miso can also be spread onto
sandwiches, used in marinades, mixed into dressings and or
drank instead of your daily cup of joe.
For a handy soyfood guide, use the chart below. There are many more uses for each soyfood than what is listed below, so don’t be hesitant to try something new! With a little creativity, you just might find your newest favorite dish.
| Soyfood: | Use like: | Try this: | |
| Soy cream cheese | Cream cheese | Spread on your bagel | |
| Soymilk | Dairy milk | Enjoy in your cereal, in recipes or to rehydrate | |
| Soy cheese | Dairy cheese | Add to your favorite dish, such as a salad, pizza or burrito | |
| Soy yogurt | Dairy yogurt | Blend frozen fruit, honey, soy yogurt and milk (dairy or soy) to make a smoothie | |
| Soy ice cream | Dairy ice cream | Top with your favorite fruit | |
| Soy burger crumbles | Ground beef or turkey | Use in chili or in tacos | |
| Soybeans | Beans | Use soybeans when making chili, soup or stew | |
| Soy flour | Flour | Replace some or all of the flour in a recipe with soy flour | |
| Tofu | Meat, beans, protein | Soft: Spread on sandwiches, blend in smoothies or soups |
Extra firm/firm: Add to stir-frys or grill to put in salads |
| Tempeh | Meat, protein | Broil to use in a Reuben sandwich or crumble to use as ground beef in spaghetti | |
| Edamame | Side dish, added into a favorite recipe | Pop in the microwave and enjoy from the pod for a snack | |
| Miso | Soups base, dressing, drink | Spread on a piece of bread with tahini on another slice and top with sliced avocado; use dried miso soup packets as an on-the-go coffee substitute; mix miso, olive oil, flaxseed oil, ginger and garlic for an Asian dressing | |
Looking for more information about the health benefits of soy? Then read The Facts About Soy.
Resources:
April is Soyfoods Month. Retrieved January 4, 2008 from http://www.hy-vee.com/health/health.asp
Tackling Tofu. Retrieved January 4, 2008 from http://www.hy-vee.com/health/health.asp
Tips on Tofu. Retrieved January 4, 2008 from http://www.hy-vee.com/health/health.asp
WHFoods: Miso. Retrieved January 7, 2008 from http://whfoods.org
WHFoods: Soybeans. Retrieved January 7, 2008 from http://whfoods.org
WHFoods: Tempeh. Retrieved January 4, 2008 from http://whfoods.org
WHFoods: Tofu. Retrieved January 4, 2008 from http://whfoods.org
Last update: Tuesday, May 05, 2009
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